SPEEDO TIP OF THE WEEK
One-Arm Backstroke with Coach David Ellinghaus of the BEGNW
Marlins
By Kelsey Savage Hays
Coach Ellinghaus likes his workouts challenging but his drills
simple. “Fancy drills leave swimmers frustrated when they
can’t get the steps, or clueless to why they are doing the
drill.” With one-arm backstroke—one arm pulls normally
while the other stays by the swimmer’s side—athletes
both understand the purpose of the drill and feel like
they’re making progress. Incorporate a few 50’s
of this drill at the beginning of a backstroke set, or as active
recovery to help them feel their stroke. Here’s how it helps:
- Because they rely on just one-arm, swimmers have to maintain a
strong kick throughout the lap, helping them keep their hips level
with their torso. Emphasize head position as well. Swimmers should
tilt their chins toward the ceiling, not down at their chest.
- Only one arm is in motion, but the other half of the body
shouldn’t be forgotten. When the moving arm pulls through the
water, the other shoulder and hip rise up to compensate and help
teach proper body rotation.
- Since many young swimmers tend to incorrectly enter the water
behind their head, this drill is a great way to practice
exaggerating a wide entry, just outside the shoulder. Enter pinkie
first and remember to find a deep catch with each pull. With only
one arm to rely on, each pull has to be very efficient in order to
complete the lap.
